Wondering if Kegels are good during pregnancy? Learn why the secret to a healthy pelvic floor isn’t just squeezing — it’s coordination and relaxation! Today, we’re diving into a big myth in pregnancy wellness — that the solution to every pelvic floor concern is to just do more Kegels.
Spoiler alert: that’s not the whole story
If you’ve ever been told by your gynecologist to “just do Kegels” for leakage, heaviness, or pelvic discomfort, you’re not alone. That was the same advice I received back in high school when I struggled with leakage during cross-country races — long before I understood what my pelvic floor actually needed.
Fast forward into pregnancy and postpartum… and what’s still the most commonly prescribed exercise for women’s health? You guessed it — Kegels.
But here’s the truth: not every woman needs more tightening. In fact, learning how to coordinate and relax your pelvic floor muscles can be far more important than simply clenching and strengthening.
👉 Learn how to support your pelvic floor the right way with the Holistically Well Pregnancy Program!
EPISODE 28 | HOLISTICALLY WELL PODCAST: WHY KEGELS AREN’T THE ANSWER: TRAINING YOUR PELVIC FLOOR SMARTER IN PREGNANCY
Whether you learn best by listening or watching, there is something for you! You can catch the full conversation on the Holistically Well Podcast—available on all your favorite platforms!
🎧 Holistically Well Podcast on Apple | Episode 28
🎙️ Holistically Well Podcast on Spotify | Episode 28
💻 Holistically Well Podcast on YouTube | Episode 28
KEY EPISODE TAKEAWAYS
🧘♀️ The pelvic floor must contract and relax to function properly.
❌ Not all women need Kegels — over-tightening can cause pain and leakage!
💨 Breathwork + coordination are the foundation for pelvic floor health.
🤰 Mobility work in late pregnancy prepares your body for smoother birth.
💻 You can train your pelvic floor from home with the Holistically Well Pregnancy Program.
Understanding Your Pelvic Floor
Your pelvic floor is a group of muscles that sit like a hammock at the base of your pelvis. They support your bladder, bowel, uterus, and reproductive organs — keeping everything lifted and in place.
These muscles have three essential functions:
- Contract (to hold things in)
- Relax (to release)
- Stretch (to make space)
It’s no different from any other muscle in your body — your biceps, for example, need to both contract and lengthen to function properly. When your pelvic floor muscles lose this balance, symptoms like incontinence, pelvic heaviness, or painful intercourse can follow. Often times we need to reconnect with these muscles safely.
When you understand what your pelvic floor is telling you, you feel empowered to take action instead of anxious or out of control. That’s exactly why I created the Holistically Well Programs—to give your body the foundation it needs to truly thrive.
Wondering where to begin? That’s what I’m here for! Schedule a free consult with me or my team, and we’ll create a plan tailored to your body to reconnect these pelvic floor muscles safely. 👇
Why Kegels Aren’t the Answer
Kegels were first introduced in the 1940s by Dr. Arnold Kegel, who developed the exercise to help women strengthen their pelvic muscles and improve bladder control without surgery.
It was revolutionary at the time — and yes, it helped many. But what we’ve learned since then is that strength alone isn’t enough. Your pelvic floor isn’t meant to be tight all the time. It needs to move, expand, and coordinate with your breath.
Especially during pregnancy and birth, your pelvic floor must be able to relax and lengthen so your baby can safely descend.
👉 Join the Holistically Well Pregnancy Program to learn evidence-based movement and breathing strategies that go beyond Kegels.
When Kegels Can Make Things Worse
If you’re only ever squeezing, you’re missing half of the picture. Over-recruitment of the pelvic floor can lead to:
- Pelvic pain or pressure
- Constipation or incomplete bowel movements
- Painful pelvic exams
- Difficulty relaxing during labor
- Longer pushing stages or increased tearing
These are signs that your pelvic floor may be too tight, not too weak.
If you’re doing Kegels religiously and still feel heaviness, pressure, or discomfort — that’s your sign to stop.
💡 Not sure what your pelvic floor needs? Schedule a FREE virtual consultation with our team of physical therapists.
Pelvic Floor Exercises During Pregnancy: Train Smarter, Not Harder
f Kegels aren’t the magic fix, what should you do instead? It comes down to three key pillars:
1. Coordination
Learning to both contract and relax the pelvic floor. Try this:
- Sit or stand with your legs uncrossed.
- Inhale through your nose and feel your belly, ribs, and low back expand.
- Allow your pelvic floor to gently descend — imagine your sit bones widening.
- Exhale and feel a natural rebound — your pelvic floor gently lifts, like a trampoline returning to center.
That’s coordination — not clenching.
2. Breathwork + Movement
Sync your breath with functional movement.
When you inhale, your pelvic floor relaxes and lengthens.
When you exhale, it gently contracts and lifts.
Try pairing this with a squat:
- Inhale as you lower down — your pelvic floor lengthens.
- Exhale as you rise — gently lift the vaginal opening and engage your glutes.
This pattern teaches your body to move naturally and fluidly throughout pregnancy.
👉 Discover guided breathwork inside the Holistically Well Pregnancy Program
3. Strength + Mobility
Yes, strength matters — but so does mobility.
Functional strength means training your pelvic floor in a variety of positions: squats, lunges, and even gentle movement patterns that mirror real-life tasks (like lifting your toddler or getting off the floor).
During the first and second trimesters, focus on strength and coordination. In the third trimester, emphasize mobility and relaxation to help prepare for birth.
Why Relaxation Matters in Labor
During labor, your pelvic floor’s job is to get out of the way.
If your muscles can’t relax, your baby’s descent may be slower or more difficult — leading to longer pushing stages and a higher chance of interventions (like epidurals or episiotomies).
Learning how to breathe, release, and trust your body makes all the difference.
👉 Prepare for birth with the Holistically Well Pregnancy Program — the program that teaches you exactly how to relax and release with confidence.
The Kegel Myth, Debunked
Kegels aren’t bad — they’re just incomplete. If you only ever focus on tightening, you miss the other 50% of your pelvic floor’s job: letting go. Every woman deserves to understand how to use her pelvic floor effectively — not just strengthen it blindly. If Kegels haven’t worked for you, it’s not because your body is broken. It’s because your pelvic floor needs a smarter, more coordinated approach.
Ready to Ditch the Kegel Confusion?
You deserve to feel confident and connected to your body throughout pregnancy, birth, and beyond.
💻 Book your pelvic floor consultation — available virtually worldwide or in-person in Sidney, Ohio!
A Holistic Approach to Women’s Health
For expert guidance on safe, holistic strategies in preparing for pregnancy, recovering postpartum, or addressing chronic pelvic or orthopedic issues, exploreDr. Kayla’s Online Programs to learn how nutrition, movement, and self-care impact your overall well-being!
Want a step-by-step, trimester-specific program to support your pelvic floor, nourishment, and overall pregnancy wellness?
